Specialist in Sports Nutrition
COURSE QUIZZES
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Contents
Quiz One (Chapters 1–5)
Quiz Two (Chapters 6–10)
Quiz Three (Chapters 11–13)
Quiz Four (Chapters 14–19)
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Quiz One: (Chapters 1–5)
Quiz Two: (Chapters 6–10)
Quiz Three: (Chapters 11–13)
Quiz Four: (Chapters 14–19)
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Specialist in Sports Nutrition Course Quizzes
Quiz One: (Chapters 1–5)
Read each question carefully and mark your answer on the answer sheet provided.
Chapter 1:
Nutrition: The Vital Link To Super Performance
1. Which of the following is NOT one of the 3
E’s of nutrition?
a. Essential Nutrition for Maximum
Performance
b. Essential Nutrition for Survival
c. Essential Nutrition for Maximizing Life
Span
d. Essential Nutrition for Optimal Health
e. None of the above
2. Which of the following is an essential nutrient?
a. Leucine
b. Vitamin E
c. Potassium
d. Cholesterol
e. A, B, and C
f. All of the above
3. In order to reduce free radical damage to
their bodies, athletes need to consume
nutrients with ________ capabilities.
a. Protein
b. Antioxidant
c. Amino acid
d. Polypeptide
e. None of the above
4. What is the practice of eating certain
amounts of protein, fat, and carbohydrate
to enhance athletic performance?
a. Nutrient calculation
b. Crash dieting
c. Dr. Atkins diet
d. Nutrient modulation
e. None of the above
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5. Which of the following is NOT true regarding PDI guidelines?
a. They provide examples of ingredients to
look for in supplement products
b. They are intended for athletes and
healthy, physically active adults
c. They are for both men and women
d. They are dynamic, consider a wide range
of needs
e. None of the above
6. The nervous system has different nutritional
needs than the muscles.
a. True
b. False
7. “Non-essential” nutrients do not need to be
included in the diet since they are already
made in the body.
a. True
b. False
8. Individuals with special nutrition needs are
not covered by the RDAs.
a. True
b. False
9. PDI guidelines are primarily intended for the
average public.
a. True
b. False
10. Body type, body composition, specific sport
training, and activity level all determine
nutritional needs.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
Chapter 2: Nutrients: An Overview
1. Which macronutrient has a caloric value of
9 calories per gram?
a. Carbohydrate
b. Protein
c. Fat
d. Alcohol
e. Water
2. Thermogenesis is activated by which of the
following mechanisms?
a. Exercise
b. Exposure to cold
c. Nutrition
d. A and C
e. All of the above
3. Which of the following is an example of a
simple carbohydrate?
a. Glucose
b. Glycogen
c. Starch
d. Fructose
e. B and C
f. A and D
4. Protein provides the body with building
blocks in the form of ________.
a. Lipids
b. Glycogen
c. Amino acids
d. Glucose
e. None of the above
5. What does proper macronutrient modulation for physical activity NOT incorporate?
a. Water
b. Electrolytes
c. Some amino acids
d. Vitamins and minerals
e. Simple carbohydrates just prior to and
during exercise
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6. Which of the following is the most essential
macronutrient?
a. Carbohydrates
b. Water
c. Protein
d. Fat
e. All of the above
7. Which of the following is a major electrolyte
found in body fluids?
a. Sodium
b. Magnesium
c. Potassium
d. Chloride
e. All of the above
8. Research shows that a diet containing over
___% of total daily calories from fat increases the chances of developing heart disease
and certain cancers.
a. 10
b. 75
c. 30
d. 60
e. None of the above
9. Which of the following is NOT an acceptable food additive?
a. Equal
b. Fructose
c. Whey
d. Acetic acid
e. None of the above
10. Which of the following is an example of an
ergogenic aid?
a. Blood doping
b. Drugs
c. Mental strategies
d. Special training techniques
e. A and B
f. All of the above
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Specialist in Sports Nutrition Course Quizzes
11. Macronutrients supply the body with energy and serve as the building blocks for
growth and repair.
a. True
b. False
12. Carbohydrates and lipids are the macronutrients primarily used to provide the body
with energy.
a. True
b. False
13. Fat has the lowest caloric value among
macronutrients.
a. True
b. False
14. A thermogenic response has been detected
in response to eating diets high in protein.
a. True
b. False
15. Endurance sports tend to burn a higher
proportion of fat.
a. True
b. False
16. Fat-soluble vitamins include vitamins B and
C.
a. True
b. False
17. Too much sugar intake can cause imbalances in insulin levels.
a. True
b. False
18. Bioavailability refers to the ultimate utilization of an ingested nutrient at the cellular
level.
a. True
b. False
20. Ergogenic aids can be nutritional and
non-nutritional.
a. True
b. False
Chapter 3: Carbohydrates and the Athlete:
The Ultimate Performance Fuel
1. What is the average daily intake of carbohydrates in the U.S.?
a. 287 grams for adult males
b. 177 grams for adult males
c. 177 grams for adult females
d. 287 grams for adult females
e. A and C
f. B and D
2. Complex carbohydrates can increase performance and delay fatigue in endurance
activities if eaten ________.
a. 5 minutes before exercise
b. During exercise
c. 2 to 3 hours after exercise
d. 2 to 3 hours before exercise
e. None of the above
3. Which of the following statements is false
regarding carbohydrates?
a. Simple carbohydrates should be eaten
more than complex carbohydrates
b. Glucose is the primary fuel for the brain
and nervous system
c. Carbohydrates are the body’s primary
fuel source
d. Carbohydrates are the primary source of
glucose
e. The body stores glucose in the form of
glycogen
19. According to the chart in Chapter 2, aspartame is positively not an acceptable food
additive.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
4. Starches, cellulose, glycogen, and dextrin
are all examples of which of the following
types of carbohydrates?
a. Disaccharides
b. Polysaccharides
c. Monosaccharides
d. Fibers
e. None of the above
5. This has a glycemic index value of 100%.
a. Aspartame
b. Honey
c. Glucose
d. Fructose
e. None of the above
6. Which of the following are the two most
important energy contributing polysaccharides?
a. Starch and Glycogen
b. Glycogen and Glucose
c. Cellulose and Glycogen
d. Starch and Dextrin
e. None of the above
7. Starch is NOT found in which of the following?
a. Grains
b. Vegetables
c. Pasta
d. Fruit
e. Breads
8. Research shows that a diet high in fiber promotes a reduction in the risk of ________.
a. Cardiovascular disease
b. Diabetes
c. Colon cancer
d. A and C
e. All of the above
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9. During a typical 6 day carbohydrate loading cycle, what percentage of total daily
calories should be consumed from carbohydrates during the final 3 days?
a. 55-60%
b. 20%
c. 70%
d. 10%
e. None of the above
10. Fiber is an example of which of the following types of carbohydrates?
a. Monosaccharides
b. Polysaccharides
c. Disaccharides
d. Starches
e. None of the above
11. The National Research Council and Surgeon
General have determined that the typical
American diet is too high in complex carbohydrates and fiber.
a. True
b. False
12. Carbohydrate intake should normally be
over 55% of the total daily caloric intake.
a. True
b. False
13. It is more beneficial to ingest a glucose rich
drink 5 minutes before a workout than 2
hours before.
a. True
b. False
14. Complex carbohydrates should be eaten
more than simple carbohydrates.
a. True
b. False
15. Polysaccharides are typically referred to as
complex carbohydrates.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
16. Fructose is becoming more popular than
glucose because of its slow absorption into
the blood stream, therefore minimizing
rapid increases/decreases in blood sugar.
a. True
b. False
17. Fiber does not provide energy.
a. True
b. False
18. When compared to protein and fat, carbohydrates are more quickly released from the
stomach to the intestines.
a. True
b. False
19. High fructose corn syrup is the same as
fructose.
a. True
b. False
Chapter 4: Proteins and Amino Acids
1. What type of protein makes up one third of
the total body protein content?
a. Muscle
b. Whey
c. Collagen
d. Actin
e. None of the above
2. Proteins are essential for which of the following?
a. Production of hormones
b. Cell repair
c. Growth
d. Production of DNA
e. All of the above
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3. Which of the following is NOT an example
of a simple protein?
a. Myosin from muscle
b. Collagen from connective tissue
c. Keratin from hair
d. Phosphoprotein from casein
e. None of the above
4. Complete proteins are said to have a high
biological value – these include proteins
contained in which of the following foods?
a. Milk
b. Plants
c. Eggs
d. Animals
e. A, C, and D
f. All of the above
5. What does PER stand for?
a. Percentage Energy Return
b. Perceived Exertion Rate
c. Protein Efficiency Ratio
d. Protein Exchange Rate
e. None of the above
6. Which of the following is an essential amino
acid?
a. Leucine
b. Lysine
c. Glycine
d. Alanine
e. A and B
f. C and D
7. Which of the following is the “building
blocks” of amino acids?
a. Hydrogen
b. Nitrogen
c. Polypeptide
d. Myosin
e. None of the above
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Specialist in Sports Nutrition Course Quizzes
8. Research has shown that athletes engaged
in daily exercise have difficulty maintaining nitrogen balance when dietary protein
intake is less than ____ grams/kilogram of
body weight.
a. 2.5
b. 0.5
c. 1.5
d. 3.0
e. None of the above
9. What non-essential amino acid is most
famous for its role in the stimulation of
human growth hormone?
a. L-Glutamine
b. L-Arginine
c. L-Leucine
d. L-Lysine
e. None of the above
10. What essential amino acid is required for
proper growth and bone development?
a. L-Leucine
b. L-Glutamine
c. L-Arginine
d. L-Lysine
e. None of the above
11. Athletes require two or more times the
amount of protein than non athletes.
a. True
b. False
12. When amino acids are used for energy, they
can still be utilized for building muscle tissue.
a. True
b. False
13. Incomplete proteins are usually deficient in
one or more of the essential amino acids.
a. True
b. False
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14. PER is a method of determining protein
digestibility.
a. True
b. False
15. NPU is a method of determining the quality
of protein.
a. True
b. False
16. Proteins with high NPU values are more
desirable for athletes.
a. True
b. False
17. Nitrogen retention is the key to anabolism.
a. True
b. False
18. L-Glutamine has an anti-catabolic function
as well as being vital to the immune system.
a. True
b. False
19. Mechanical digestion of proteins begins in
the mouth during chewing.
a. True
b. False
20. Hydroxyproline, not lactic acid, is believed
to be a causative factor in post exercise
delayed onset muscle soreness (“DOMS”).
a. True
b. False
Chapter 5: Lipids and the Athlete:
Energy and Growth Factors
1. What are lipids made up of?
a. Carbon
b. Nitrogen
c. Oxygen
d. Hydrogen
e. A, C, and D
f. All of the above
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Specialist in Sports Nutrition Course Quizzes
2. What is the most prevalent type of lipid?
a. Phospholipid
b. Triglyceride
c. Cholesterol
d. Omega 3 fatty acid
e. None of the above
3. The ultimate goal for the athlete will be to
keep total lipid intake below ____ of total
daily calories.
a. 10%
b. 50%
c. 30%
d. 65%
e. None of the above
4. Which of the following is NOT a function of
lipids?
a. Act as an energy storehouse
b. Provide insulation
c. Provide fuel
d. Provide protective padding for body
structures
e. None of the above
5. Which of the following improvements in
athletic performance are believed to be due
to the use of omega 3 fatty acids?
a. Faster running times
b. Higher repetitions in bench press
c. Reduction in muscular inflammation
d. Longer jumping distances
e. All of the above
6. The highest concentrations of this type of
fat are found in liver, egg yolk, meats, poultry (especially the skin), whole milk, and
cheese.
a. Lecithin
b. Omega 3 fatty acids
c. Cholesterol
d. Phospholipids
e. None of the above
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7. What is the body’s main processing center
for fats?
a. Liver
b. Kidneys
c. Stomach
d. Large intestine
e. None of the above
8. Which of the following is a food high in saturated fats that should be avoided or eaten
infrequently?
a. Egg yolk
b. Custard
c. Whole milk products
d. Bacon
e. All of the above
9. Which of the following is a food low in saturated fats (considered “lean”) that should
be included in a healthy diet?
a. Chicken
b. Hot dogs
c. Hamburger
d. Pork sausage
e. None of the above
10. Each gram of fat contains ____ kcals.
a. 4
b. 7
c. 9
d. 0
e. None of the above
11. Strength athletes use mostly glycogen
stores for energy and a minor amount of
body fat stores.
a. True
b. False
12. Pork and poultry tend to be more saturated
than beef.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
13. Triglycerides make up about 98% of all the
fats in the diet.
a. True
b. False
17. Digestion of fats takes place chiefly in the
small intestines.
a. True
b. False
14. A diet high in essential fatty acids and low
in nonessential fatty acids will increase
metabolism and discourage increased body
fat formation.
a. True
b. False
18. Endurance athletes need to maintain a higher level of fat intake than power athletes.
a. True
b. False
15. The body needs a constant supply of cholesterol for proper health and performance.
a. True
b. False
16. Lipids take the least time and effort for the
body to digest.
a. True
b. False
19. Saturated fat intake should stay below 10%
of total daily calories.
a. True
b. False
20. Fat makes the stomach empty slowly.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
Quiz Two: (Chapters 6–10)
Read each question carefully and mark your answer on the answer sheet provided.
Chapter 6: Water and Oxygen
1. What is the most abundant source of the
body’s water?
a. Food
b. Glycogen bound water
c. Liquids
d. Metabolic water
e. None of the above
6. Which of the following is NOT a common
tissue found in the body?
a. Bones
b. Muscles
c. Cells
d. Nerves
e. None of the above
2. About ___ ounces of water are stored with
1 ounce of muscle glycogen.
a. 1
b. 2
c. 5
d. 4
e. 6
7. Which type of muscle responds to an act
of the will, such as your arm muscles when
you reach over to turn the television dial?
a. Voluntary muscle
b. Involuntary muscle
c. Cardiac muscle (“the heart”)
d. A and C
e. All of the above
3. Which of the following is NOT a factor
affecting rate of water loss?
a. Obesity
b. Lack of sweating
c. Alcohol/Caffeine consumption
d. Hot weather
e. Intensive exercising
4. Post-workout fatigue is caused by which of
the following factors?
a. Tissue hypoxia
b. Microtrauma
c. Accumulation of waste
d. A and B
e. All of the above
5. For how long should most adults in moderately good physical condition and with
healthy lungs be able to hold their breath?
a. 30 seconds
b. 60 seconds
c. 2 minutes
d. 5 minutes
e. None of the above
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8. Which of the following statements is NOT
true regarding free radicals?
a. They can cause cancer
b. They can cause arthritis
c. They can cause diabetes
d. They can cause emphysema
e. They can cause heart disease
9. According to recent research, the use of
effective antioxidant supplements can prolong life by as much as ________.
a. 1-2 years
b. 3-5 years
c. 5-8 years
d. 5-10 years
e. None of the above
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Specialist in Sports Nutrition Course Quizzes
10. BCAAs, L-Glutamine, and B-Complex are
supplements that can aid in what aspect of
recovery?
a. Improved immune system competence
b. Protein turnover
c. Adhesion prevention
d. Energy replacement
e. None of the above
11. Obese individuals tend to have much less
water content in their body than lean individuals.
a. True
b. False
12. All foods consist of water and solids.
a. True
b. False
13. As long as you pay attention to your body’s
thirst response, you should remain adequately hydrated.
a. True
b. False
14. When an individual loses more than about
1 pound of body weight in a day, there is
a good chance that they lost some body
water.
a. True
b. False
15. Water is the most abundant and most
important nutrient in the body.
a. True
b. False
16. Athletes participating in both endurance
and non-endurance sports should load up
on as much water as they can right before
the event.
a. True
b. False
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17. A conditioned individual tends to have a
faster heart rate than that of an unconditioned person.
a. True
b. False
18. A de-conditioned man who does not exercise may have a resting heart rate of about
80 beats per minute or more.
a. True
b. False
19. Antioxidants are considered to be “scavengers” of free radicals.
a. True
b. False
20. The most important factor in achieving your
training and competition goals is recovery.
a. True
b. False
Chapter 7: Vitamins
1. Which of the following is a fat soluble vitamin?
a. E
b. K
c. A
d. D
e. All of the above
2. What is Vitamin A’s most notable function?
a. Tooth development
b. Lowering cholesterol
c. Improving vision
d. Improving muscle strength
e. None of the above
3. Which of the following is NOT a source of
Vitamin A?
a. Crab
b. Butter
c. Egg yolk
d. Alcohol
e. Whole milk
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Specialist in Sports Nutrition Course Quizzes
4. Soft bones, bowed legs, and poor teeth are
all signs of __________deficiency.
a. Vitamin D
b. Vitamin E
c. Vitamin K
d. Vitamin A
e. None of the above
5. What fat soluble vitamin is vital for blood
clotting?
a. Vitamin D
b. Vitamin E
c. Vitamin K
d. Vitamin A
e. None of the above
6. Which of the following is NOT a water soluble vitamin?
a. Vitamin C
b. Vitamin D
c. Niacin
d. Biotin
e. Riboflavin
7. Scurvy is a disease that is prevalent among
those who don’t get enough of this water
soluble vitamin.
a. Thiamin
b. Niacin
c. Riboflavin
d. Vitamin C
e. None of the above
8. Which of the following is often regarded in
athletic circles as the primary energy vitamin?
a. Vitamin B6
b. Niacin
c. Vitamin B12
d. Riboflavin
e. None of the above
9. Vitamins are divided into two groups based
on their solubility characteristics.
a. True
b. False
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10. Vitamin D may help improve muscle
strength.
a. True
b. False
11. Athletes should limit their intake of vitamin
E compared to the general public.
a. True
b. False
12. Higher than normal intakes of vitamin E are
indicated when recovering from an injury or
surgery.
a. True
b. False
13. Headaches, diarrhea, nausea, and increased
urination are all potential side effects of
excessive intake of vitamin C.
a. True
b. False
14. Depression and moodiness are potential
side effects of deficiencies in riboflavin.
a. True
b. False
15. Niacin can impair performance.
a. True
b. False
16. The body’s requirement of Vitamin B6
decreases as intake of protein increases.
a. True
b. False
Chapter 8: Minerals
1. Minerals constitute about ___ to ___ percent of the body.
a. 10-15
b. 20-30
c. 4-6
d. 55-60
e. None of the above
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Specialist in Sports Nutrition Course Quizzes
2. Which of the following can be caused by
calcium deficiency?
a. Muscle cramping
b. Osteoporosis
c. Stunted growth
d. Rickets
e. All of the above
3. What is the most commonly seen deficiency
symptom of inadequate iron intake?
a. Anemia
b. Hair loss
c. Diabetes
d. Osteoporosis
e. None of the above
4. What mineral is required for proper function of the thyroid gland?
a. Zinc
b. Magnesium
c. Iron
d. Iodine
e. None of the above
5. What mineral is especially important in
influencing antioxidant activity in the body?
a. Zinc
b. Selenium
c. Iron
d. Iodine
e. None of the above
6. What mineral is known for its role in the
prevention of tooth decay?
a. Iron
b. Zinc
c. Flouride
d. Iodine
e. None of the above
7. Which of the following is one of the primary
minerals collectively referred to as the electrolytes?
a. Chloride
b. Sodium
c. Potassium
d. A and C
e. All of the above
8. How much of the body’s calcium is present
in the skeleton?
a. 1%
b. 50%
c. 99%
d. 100%
e. None of the above
9. Calcium is a prime nutrient in bone formation.
a. True
b. False
10. Magnesium depletion is often prevalent
when physical activity is increased.
a. True
b. False
11. Zinc has the reputation of being a prime
contributing nutrient to male fertility.
a. True
b. False
12. Diets high in protein and fiber can impair
zinc absorption.
a. True
b. False
13. Chromium is an effective muscle building
anabolic steroid alternative.
a. True
b. False
14. Flouride intake is directly linked to increases
in athletic performance.
a. True
b. False
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14
Specialist in Sports Nutrition Course Quizzes
15. The main function of the electrolytes is
maintenance of fluid balance in the body
between cells and the blood stream.
a. True
b. False
16. Drinks lower in electrolytes are best to consume during exercise.
a. True
b. False
Chapter 9: Metabolite and
Botanical Ergogenic Supplements
1. What substance helps increase resistance to
adverse influences, both physical and environmental?
a. Alcohol
b. Adaptogen
c. Ginseng
d. B and C
e. All of the above
2. It is particularly important for an athlete
to refrain from drinking alcohol at least
__________ prior to any major competition.
a. 2 days
b. 2 weeks
c. 2 months
d. 2 hours
e. None of the above
3. Androstenedione promotes which of the
following characteristics?
a. Sex drive
b. Deep voice
c. Body hair
d. Muscular build
e. All of the above
4. Which of the following statements is NOT
true regarding caffeine?
a. Stimulates thermogenic activity
b. Acts as a diuretic
c. Decreases lipolysis
d. Stimulates cardiac muscle tissue
e. None of the above
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5. Creatine monohydrate has been shown to
improve performance in which of the following activities?
a. Power lifting
b. Cross country running
c. Jumping
d. A and C
e. All of the above
6. What energy supplement can be found in
American, Chinese, and Siberian forms?
a. Gamma oryzanol and ferulic acid
(FRAC)
b. Ginseng
c. Glucosamine
d. Dehydroepiandrosterone (DHEA)
e. None of the above
7. What is the primary function of melatonin?
a. Improve hydration
b. Enhance muscle growth
c. Production of ATP
d. Improve sleep
e. None of the above
8. Herbs can come in which of the following
forms?
a. Capsules
b. Liquid concentrate
c. Gel caps
d. Tablets
e. All of the above
9. Alcohol is the number one drug used by
collegiate athletes.
a. True
b. False
10. Alcohol has performance enhancement
capabilities.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
11. Bioflavanoids are most prevalent in fruits
and vegetables.
a. True
b. False
12. Caffeine increases the use of fatty acids for
energy.
a. True
b. False
13. Scientists believe that the rapid increase in
body mass following creatine monohydrate
supplementation is due to increased contractile protein.
a. True
b. False
14. DHEA is not recommended for individuals
under 40 years old.
a. True
b. False
15. Glucosamine is the most important substance in the synthesis of connective tissue.
a. True
b. False
16. Ephedra is an herb that is banned by the
FDA for its potentially dangerous side
effects.
a. True
b. False
Chapter 10: Guide to Food and Sports
Supplements: Getting the Nutrients You Need
1. Which of the following foods is not a sound
choice when developing a healthy diet?
a. Lean meats
b. Whole grains
c. Canned foods
d. Fresh fruit
e. Fish
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2. Which of the following is true regarding
supplement nutrients?
a. Costly, time consuming
b. Controlled amounts
c. Often less expensive
d. Varied bioavailability
e. B and C
f. All of the above
3. Which of the following is one of the major
types of nutrition supplement delivery systems?
a. Sublingual
b. Powders
c. Pills
d. Herbal extracts
e. All of the above
4. What nutrient delivery systems consist of
two halves and are quickly digested?
a. Capsules
b. Pills
c. Tablets
d. Caplets
e. None of the above
5. Which of the following is NOT an example
of a liquid supplement?
a. Herbal tea
b. Protein shake
c. Gatorade
d. Liquid multivitamin
e. None of the above
6. What is the most important energy factor?
a. Loaded glycogen system
b. High carbohydrate diet
c. Diet rich with energy supplements
d. A and B
e. All of the above
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Specialist in Sports Nutrition Course Quizzes
7. The body typically can’t handle much more
than ____ calories per meal.
a. 800
b. 3000
c. 1600
d. 4000
e. None of the above
8. What is the most widely used supplement
for athletes and non-athletes alike?
a. Amino acids
b. Weight gain drinks
c. Energy tablets
d. Multivitamin / Mineral
e. Fat burners
9. Frozen foods are typically processed and
generally poor nutrition sources.
a. True
b. False
10. Ingredient charts typically list each ingredient in descending order of predominance.
a. True
b. False
11. For the athlete, the total calories and macronutrient information is the most useful
nutritional information.
a. True
b. False
12. Tablet form supplements typically have a
short shelf life, ranging from 6 months to 1
year.
a. True
b. False
13. The material used to make capsules and
gelatin capsules is animal in origin.
a. True
b. False
14. Special amino acid formulations should be
taken with water or fruit juice, and on an
empty stomach.
a. True
b. False
15. Due to increased oxygen requirements by
athletes, they require more antioxidants in
their diet.
a. True
b. False
16. The more diluted energy drinks take longer
to absorb into the body than more concentrated drinks.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
Quiz Three: (Chapters 11–13)
Read each question carefully and mark your answer on the answer sheet provided.
Chapter 11: Anatomy of an Athlete:
Cells, Tissues, and Systems
1. With regards to genetics, the word phenotype refers to morphological characteristics
such as __________.
a. Eye color
b. Foot size
c. Hair color
d. A and C
e. All of the above
5. Tendons, cartilage, ligaments, and teeth are
all examples of what type of connective tissue?
a. Elastic fibers
b. Collagen fibers
c. Reticular fibers
d. Muscle fibers
e. None of the above
2. The ___________ contain the genetic information responsible for the way we look.
a. Ribosomes
b. Mitochondria
c. Chromosomes
d. Plasma membrane
e. None of the above
6. Muscle comprises approximately what percentage of a man’s body weight?
a. 34%
b. 57%
c. 43%
d. 64%
e. None of the above
3. What organelle is well known for its role in
the generation of energy?
a. Mitochondria
b. Lysosome
c. Nucleus
d. Chromosome
e. None of the above
7. A contraction in which the muscle shortens
but retains constant tension is said to be
__________.
a. Isometric
b. Isotonic
c. Isokinetic
d. Concentric
e. None of the above
4. Which of the following is NOT a grouping
of body tissue?
a. Connective
b. Muscle
c. Reproductive
d. Nervous
e. None of the above
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8. Which of the following is an example of a
slow-twitch muscle activity?
a. Long distance running
b. Shot putting
c. Sprinting
d. Swinging a golf club
e. Weight lifting
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Specialist in Sports Nutrition Course Quizzes
9. What type of muscle fiber has a high capacity for exercise induced hypertrophy and is
highly fatigue resistant?
a. Type I (slow-twitch oxidative)
b. Type IIa (fast-twitch oxidative-glycolytic)
c. Type IIb (fast-twitch glycolytic)
d. B and C
e. None of the above
10. What bodily system performs vital pickup
and delivery service for the body?
a. Nervous system
b. Respiratory system
c. Cardiovascular system
d. Digestive system
e. None of the above
11. Cells can reproduce themselves.
a. True
b. False
12. Everyone’s genotype is fixed, while the
expression of our genes (phenotype) is
dynamic.
a. True
b. False
13. People with more of their body composed
of essential fatty acids may be less prone to
degenerative diseases.
a. True
b. False
14. The nucleus is referred to as the cell’s
“powerhouse.”
a. True
b. False
15. Blood is considered a connective tissue.
a. True
b. False
16. Tendons and ligaments are the strongest
connective tissues.
a. True
b. False
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17. The main function of muscle tissue is contraction.
a. True
b. False
18. Fast-twitch muscle fibers produce a steady,
low intensity, repetitive contraction, characteristic of endurance activities.
a. True
b. False
19. Muscle hypertrophy is the increase in the
number of muscle cells.
a. True
b. False
20. A fast-twitch glycolytic muscle fiber has low
oxidative capacity.
a. True
b. False
Chapter 12: Digestion and Absorption
1. Heartburn tends to be a weakening or malfunctioning of the __________.
a. Stomach
b. Small intestine
c. Esophageal sphincter
d. Duodenum
e. None of the above
2. The stomach is approximately what size?
a. 2 ounces
b. 2 quarts
c. 2 liters
d. 2 gallons
e. None of the above
3. Which of the following nutrients cannot be
absorbed by the stomach?
a. Protein
b. Water
c. Alcohol
d. Glucose
e. None of the above
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Specialist in Sports Nutrition Course Quizzes
4. What is the process of breaking down complex molecules into their smaller components called?
a. Digestion
b. Excretion
c. Hydrolysis
d. Absorption
e. None of the above
5. __________ includes all the chemical reactions and changes that build new substances for growth and maintenance.
a. Catabolism
b. Anabolism
c. Metabolism
d. Hypertrophy
e. None of the above
6. Around what age do digestive irregularities
become more common?
a. 50 years old
b. 65 years old
c. 30 years old
d. 15 years old
e. None of the above
7. Which of the following is NOT a health benefit associated with a high fiber diet?
a. Proper bowl function
b. Cholesterol lowering
c. Increased satiety
d. Increased athletic performance
e. None of the above
8. Chewing food thoroughly is vital and optimal to the digestive process.
a. True
b. False
9. Delivery of cold food can reduce the efficiency of digestion.
a. True
b. False
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10. Proteins are the quickest of the macronutrients to empty from the stomach.
a. True
b. False
11. The large intestine is also referred to as the
colon.
a. True
b. False
12. Digestion is complete when the nutrients
are delivered to the liver and released into
the blood stream.
a. True
b. False
13. Psychological state has no effect or influence on the process of digestion.
a. True
b. False
14. Scientific evidence shows that hunger
pangs are controlled by the nervous system.
a. True
b. False
Chapter 13:
Body Composition and Metabolism
1. Which of the following is a proven and reliable mode of body fat determination?
a. Bioelectrical impedance
b. Underwater weighing
c. Skinfold caliper
d. B and C
e. All of the above
2. Body fat should never drop below what
percentage in females?
a. 5-7%
b. 20-23%
c. 10-14%
d. 2-3%
e. None of the above
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Specialist in Sports Nutrition Course Quizzes
3. A bodybuilder typically has this body type
(somatotype).
a. Endomorphic
b. Mesomorphic
c. Ectomorphic
d. Mendomorphic
e. None of the above
8. Which of the following is NOT a change
stimulated by endurance exercise?
a. Increased resting ATP content in muscles
b. Increased cardiac output
c. Decreased body fat
d. Decreased resting heart rate
e. None of the above
4. What is the rate at which the body expends
energy for daily maintenance activities? (i.e.
Organ function)
a. Resting heart rate
b. Actual metabolic rate
c. Basal metabolic rate
d. Metabolic set point
e. None of the above
9. Which of the following is a fatigue causing
factor that athletes are faced with?
a. ATP and CP depletion
b. Oxygen depletion
c. Lactic acid depletion
d. A and B
e. All of the above
5. What is the average rate at which your
metabolism runs?
a. Basal metabolic rate
b. Actual metabolic rate
c. Average metabolic rate
d. Metabolic set point
e. None of the above
6. Your metabolic set point can be influenced
by which of the following factors?
a. Nutrition
b. Climate
c. Exercise
d. A and C
e. All of the above
7. Which of the following is a way to measure
the relative amounts of fats, carbohydrates,
and proteins being burned for energy?
a. Respiratory quotient
b. Metabolic ratio
c. Ph balance
d. Cardiac output
e. None of the above
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10. Which of the following is a potential oxidative energy source?
a. Glucose
b. Glycogen
c. Amino acids
d. Fats
e. B and D
f. All of the above
11. There is roughly up to a 5% margin of error
when taking body composition measurements.
a. True
b. False
12. An endomorphic somatotype describes individuals who have a slim, linear body type.
a. True
b. False
13. On a pound for pound body weight basis,
ectomorphs usually require more calories
than endomorphs and mesomorphs to sustain.
a. True
b. False
21
Specialist in Sports Nutrition Course Quizzes
14. One kilocalorie is the amount of heat needed to raise the temperature of 1 kilogram of
water 1 degree Celsius.
a. True
b. False
15. Basal metabolic rate is lowest when sleeping.
a. True
b. False
16. The higher your body fat percentage, the
more calories you’ll burn throughout each
day.
a. True
b. False
18. At rest, carbohydrates are the predominant
energy source in most people.
a. True
b. False
19. Glycolysis involves the breakdown of glucose to regenerate ADP into ATP.
a. True
b. False
20. Fat catabolism works more efficiently when
carbohydrates are being metabolized.
a. True
b. False
17. Thermogenesis occurs when the body produces more heat in response to ingestion of
certain food compounds or exercise.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
Quiz Four: (Chapters 14–19)
Read each question carefully and mark your answer on the answer sheet provided.
Chapter 14:
Fitness and Performance Nutrition Approaches
1. Typically, weight lost resulting from fad
diets consists of __________.
a. Muscle mass
b. Fats
c. Water weight
d. A and C
e. All of the above
2. Which of the following is NOT true regarding the important factors for losing
weight/fat?
a. Less than 25% of daily calories should
come from fat
b. Eat whole foods
c. Eat 3 large well rounded meals daily
d. Maintain a diet high in fiber
e. Engage in regular exercise
3. Bioflavanoids, antioxidants, and glucosamine are supplements that research has
shown can __________.
a. Enhance aerobic energy
b. Reduce pain and inflammation
c. Aide in recovery from injury
d. Enhance metabolic functioning
e. B and C
f. A and D
4. What should a performance nutrition plan
consist of in order to be appropriate for a
primarily anaerobic athlete?
a. 15% fat, 30% protein, 55% carbohydrates
b. 25% fat, 15% protein, 60% carbohydrates
c. 20% fat, 25% protein, 55% carbohydrates
d. 20% fat, 20% protein, 60% carbohydrates
e. None of the above
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5. Which of the following is NOT an appropriate tip to use to maximize healthy eating
when eating out?
a. Look for broiled meats and fish on the
menu
b. Avoid MSG when eating Chinese food
c. Most serving sizes are perfect, so make
sure and clean your plate
d. Ask to have sauces and dressings served
on the side
e. None of the above
6. Aerobic athletes are recommended to consume what percentage of their overall daily
calories from fats?
a. 15%
b. 25%
c. 20%
d. 30%
e. None of the above
7. A marathon runner requires more protein
than a powerlifter.
a. True
b. False
8. The Zone diet suggests a daily macronutrient breakdown of 40% carbohydrate, 30%
protein, and 30% fats.
a. True
b. False
9. The ISSA promotes a daily nutritional guideline of 1 part fats, 2 parts protein, and 3
parts carbohydrates.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
10. Endurance athletes tend to be more conditioned to use muscle glycogen during
exercise.
a. True
b. False
11. Athletes such as football players, powerlifters and sprinters will do best following
a 15% fat, 30% protein, 55% carbohydrate
nutrition plan during their season.
a. True
b. False
12. Eating meals at the same times every day
increases the efficiency of the body’s digestive process.
a. True
b. False
Chapter 15: Athlete’s Guide to
Effective Fat Loss and Muscle Gain
1. Which of the following is one of the main
ways that the body loses weight?
a. Lean (muscle) weight loss
b. Fat loss
c. Dehydration
d. A and B
e. All of the above
2. To lose fat during the off season, by how
much should total daily caloric intake be
reduced?
a. 10 calories/pound of lean body mass
b. 4 calories/pound of lean body mass
c. 6 calories/pound of lean body mass
d. 4 calories/kilogram of lean body mass
e. None of the above
3. Which of the following is NOT a factor in
determining your rate of fat loss?
a. Metabolism
b. Genetics
c. Body type
d. Nutrition
e. None of the above
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4. Which of the following is a fat loss aide?
a. Caffeine
b. L-Carnitine
c. Fiber
d. L-Glutamine
e. A, B, and C
f. All of the above
5. To increase muscle mass without increasing body fat, how many calories should be
added daily?
a. 4 calories/pound of body weight
b. 4 calories/kilogram of body weight
c. 2 calories/pound of body weight
d. 2 calories/kilogram of body weight
e. None of the above
6. Which of the following training objectives
should be undertaken during the off season?
a. Fat loss
b. Strength training
c. Muscle building
d. A and B
e. A and C
7. What are the suggested daily servings for
complex carbohydrates?
a. 8-12
b. 5-8
c. 11-14
d. 4-6
e. None of the above
8. Which of the following is NOT considered a
complex carbohydrate?
a. Pasta
b. Cereal
c. Grains
d. Fruits
e. None of the above
9. Lean weight loss can be the result of losing
weight too fast.
a. True
b. False
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Specialist in Sports Nutrition Course Quizzes
10. Powdered meal replacements usually result
in an initial drop in body weight.
a. True
b. False
11. Fat burns better when carbohydrates are
present in the diet.
a. True
b. False
12. Fat loss during the off season should be
undertaken at a much slower rate than
during the season.
a. True
b. False
13. Women tend to lose fat and gain muscle
more easily than men.
a. True
b. False
14. Bigger muscles burn more calories than little muscles.
a. True
b. False
15. The body can only effectively digest about
25 to 40 grams of protein per meal.
a. True
b. False
16. When trying to gain muscle, it is best to
consume a post-workout meal immediately
following a weight trainin workout.
a. True
b. False
Chapter 16: Enhancing Performance with
Carbohydrate Loading
1. Which of the following sport activities will
benefit most significantly from glycogen
supercompensation (carbo-loading)?
a. Triathlons
b. Long distance swimming
c. Sprinting
d. Baseball
e. A and B
f. All of the above
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2. Which of the following methods is NOT
used to accomplish glycogen depletion?
a. Increased training
b. Calorie restriction
c. Glycogen supercompensation
d. Dietary manipulation
e. None of the above
3. What is the suggested macronutrient breakdown for the carbohydrate replenishment
phase of each of the three carbo-loading
methods?
a. 15% fats, 30% proteins, 55% carbohydrates
b. 20 % fats, 60% proteins, 20% carbohydrates
c. 30 % fats, 30% proteins, 40% carbohydrates
d. 15% fats, 15% proteins, 70% carbohydrates
e. None of the above
4. Which of the following supplements is used
for glycogen depletion?
a. Chromium
b. Niacin
c. Carotene
d. Vitamin C
e. All of the above
5. Which of the following supplements is used
for glycogen replenishment?
a. Chromium
b. Vitamin C
c. Carotene
d. Carbohydrate beverage
e. All of the above
6. For every ounce of muscle glycogen in the
muscle cells, there is 3 to 4 ounces of water
stored in association with it.
a. True
b. False
25
Specialist in Sports Nutrition Course Quizzes
7. Training intensity should be increased
during the glycogen replenishment phase
of carbo-loading.
a. True
b. False
8. During the carbohydrate depletion phase of
carbo-loading method # 3, the caloric ratio
should be 20% fats, 60% proteins, 20% carbohydrates.
a. True
b. False
9. When glycogen stores are depleted, they
will hold more glycogen when replenished
properly.
a. True
b. False
10. Carbohydrates with a low glycemic index
cause rapid increases in blood sugar and
wild fluctuations in insulin levels.
a. True
b. False
Chapter 17:
Special Concerns of Athletic Females
1. The Female Athlete Triad is NOT characterized by which of the following?
a. Menstrual irregularities
b. Disordered eating
c. Eating disorders
d. Osteoporosis
e. All of the above
2. Females athletes that participate in a sport
such as __________, where nutrition deficiencies are common, are at the greatest
risk for the Triad.
a. Swimming
b. Figure skating
c. Dancing
d. Gymnastics
e. All of the above
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3. What menstrual irregularity occurs when
there is an absence of 3 to 12 consecutive
menstrual periods after menarche?
a. Menstrual cramping
b. Primary amenorrhea
c. Pregnancy
d. Secondary amenorrhea
e. None of the above
4. The Female Athlete Triad is caused primarily through poor nutrition combined with
strenuous training.
a. True
b. False
5. Disordered eating is the same as eating disorders.
a. True
b. False
6. The primary cause of osteoporosis is poor
nutrition.
a. True
b. False
Chapter 19: Putting It All Together: The
Athletic Performance Improvement Formula
1. Running, swimming, calisthenics, and plyometrics are all considered special forms of
__________.
a. Skill training
b. Psychological techniques
c. Weight training
d. Resistance training
e. None of the above
2. Alcohol destroys which of the following?
a. Vitamin B complex group
b. Magnesium
c. Calcium
d. Vitamin C
e. All of the above
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Specialist in Sports Nutrition Course Quizzes
3. Which of the following is a therapeutic
modality?
a. Massage
b. Electrical muscle stimulation
c. Music
d. A and B
e. All of the above
4. Which of the following is NOT an example
of a psychological performance enhancement technique?
a. Hypnosis
b. Ultrasound
c. Visualization
d. Meditation
e. None of the above
5. BCAAs, L-glutamine, glucosamine, and
antioxidants are supplements that aide in
__________.
a. Aerobic energy
b. Fat loss
c. Post-exercise recovery
d. Pain and inflammation reduction
e. None of the above
6. L glutamine is a supplement used to
enhance anaerobic energy.
a. True
b. False
7. Creatine monohydrate is a supplement
used to enhance anaerobic energy, to build
muscle mass, and to get stronger.
a. True
b. False
8. Smoking causes depletion of vitamin C.
a. True
b. False
9. Vitamins in food cannot be harmed through
microwaving.
a. True
b. False
10. L-carnitine is a supplement used to improve
aerobic energy and performance.
a. True
b. False
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Email address
Submit your quiz answers by mail to:
ISSA, Attn: Quiz Processing, Carpinteria, CA 93013;
by fax to 1.805.745.8119, Attn: Quiz Processing;
or scan your answer sheet and email it to pgamboa@issaonline.com.
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Chapter 16
Office Use Only. Please do not write in gray boxes.
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Chapter 19
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